Open Your Senses And Calm Your Mind

This five minute meditation invokes the senses of sight, touch, hearing, smell and taste in order to help focus the mind in present awareness and invoke a sense of grounding presence. This meditation is useful for those who are looking for a simple and time effective tool to become more present and calm.

Transcript

Hi everyone.

In this meditation today,

We will use focus on the senses of sight,

Of touch,

Hearing,

Smell,

And taste in order to help focus the mind,

Help the mind to settle,

And help us find more grounded energy.

This type of meditation using the five senses can be very useful if you're in a place where you're feeling very anxious or very scattered and you need some practical things to do to help ground you,

To help give your mind something to focus on so that you can feel a little more calm.

So this meditation can be done in any position.

Usually I teach it in sitting,

So if you find a comfortable seat either on the floor or on a chair,

Let your spine be upright.

And we start this meditation with eyes opened.

So looking about four or five feet ahead of you,

The eyes are opened but it's not a hard gaze,

More of a soft downward focused gaze.

Just give yourself a moment to just be here in your space in your body.

And then we'll start with your eyes just open a little bit.

List five things that you can see.

Just a gentle gaze around you,

Five things that you can see.

And then list for yourself four things that you can feel.

Feel maybe touching your skin or your body.

List three things that you can hear.

Try not to go searching for sounds but to just let the sounds come to you.

Three things you can hear.

Name two things that you can smell.

And one thing that you can taste.

And just sit with that for a moment.

And if you find your mind wandering off or you're getting distracted or anxious again,

You just come back to those five senses again.

Listing five things that you can see.

Four things that you can feel.

Three things that you can hear.

Two things that you can smell.

And one thing that you can taste.

Allow your mind to settle.

Rest in this little place of quiet,

Focused attention.

I hope you found this meditation useful.